Skill EMOM for 10 Minutes Power Clean & Push Jerk Today’s skill work is a power clean + push press+ push jerk complex. The limiting factor here will be the push press for most athletes.  Choose a weight that you can maintain through all 10 minutes or still light and gradually increase the load in […]

Skill EMOM 10 Minutes :30s of Strict Pull-Ups In this skill work we have 10 rounds of work today.  This setup should feel very different than when we alternate with another movement during odd and even minutes.  Now we are adding extra opportunity for work rather than performing another movement. Each round does not have to be […]

Skill 10×1 Lunge Kick to Freestanding handstand Have some fun with the skill work today! Make several attempts kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning […]

Skill EMOM for 10 Minutes Straight set of Kipping Chest To Bar Pull-Ups During your warm up practice ten minutes of kipping pull-ups.  We are looking for sustainable sets at least 2-3 pull-ups for beginners. Each round should be fairly low intensity if you are new to the movement so expect to work for only few […]

WOD 5 Rounds for time 15 Deadlift 135/95 lb 12 Hang Power Clean 135/95 lb 9 Front Squat 135/95 lb 6 Push Jerk 135/95 lb Workout notes: This workout is 5 rounds of barbell only movements much like the hero workout “DT”.  Remember to limit your load by the movement you find the most challenging. For […]

This Saturday at the @sudwerkbrew dock store we will be holding a fundraiser for Team CFD to help them with travel expenses to the @crossfitgames! Come down and grab a brew or two with the team from 4-8pm! Hope to see you all there! #crossfit #crossfitdavis #gamesbound #sudwerk #beertime Photo Credit: The Davis Enterprise A […]

Who’s excited for Saturday?! 4-8PM at the @sudwerkbrew Dock Store we will be hanging out and sending off Team CFD to The @crossfitgames! A percentage of all draft beers bought by CFD supporters will go towards the teams travel expenses! If you can not make it on Saturday and are looking for a way to […]

This Saturday at the @sudwerkbrew dock store we will be holding a fundraiser for Team CFD to help them with travel expenses to the @crossfitgames! Come down and grab a brew or two with the team from 4-8pm! Hope to see you all there! #crossfit #crossfitdavis #gamesbound #sudwerk #beertime Photo Credit: The Davis Enterprise A […]

Skill EMOM for 10 Minutes [Odd] 5-10 Kipping Swings [Even] Straight set of push-ups Today’s skill practice might seem simple but these are the building blocks for increasing your work capacity in many of CrossFit’s basic gymnastic movements. The key is generating efficient core to extremity power transfer during the kipping swing.  Alternate between hollow […]